Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: “Dirty Thirty” For Time 30 Box Jumps (24/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35 lbs) 30 Lunges (75/55) 30 Knees-to-Elbows 30 Push Press (75/55 lbs) 30 Ab mat sit up’s 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders Pull […]

Warm up: Warmy+ tabata, 3 rounds of; Push up’s Sit up’s Handstand hold Squats Xfit WOD: Partner up, AMRAP in 20 minutes of; 12 Box jumps (24/20) 6 Thrusters (95/65) 6 Bar facing burpees Partners 2 completes 50 DU’s (2:1 singles) while P1 completes the entire set of exercises. Pull up work; 18,12,10,10,10

Warm Up: Warmy+ 2 rounds of: 5 strict press 3 push press 1 push jerk Xfit WOD: Teams of 2 complete the following: 2 rounds of – 30 reps of; push press (75/55), hang cleans (95/65) front squat (115/75) 20 reps of; HRPU’s, deads (135/95), hang snatch squat (75/55) Pull up work; 18,12,10,10,10

Warm up: Warmy+ Xfit WOD+ 2 WOD day, first WOD; 100 Thrusters (75/55) 100 KB swings (53/35) 100 Box jumps (24/20″) Immediately after WOD 1 is complete, start WOD 2; With a partner, alternate sets back and forth for max reps: 1 minute of buprees 1 minute of wall balls rest 30 secs 2 minutes […]

Warm Up: Warmy+ 1 warm up set…then, 2×3 @60% (first set) and 65% (second set) of 3RM of; Deads Hang cleans Front squats Push jerks Clusters Xfit WOD: For Time with a partner. Each athlete completes all the work. 30 Calories Row 30 Deadlift 115/75 25 Calorie Row 25 Hang clean 20 Calorie Row 20 […]